Mind Your Midlife | Women Over 40, Menopause, Self Care, Mindset, Empty Nest, Aging Parents, Healthy Habits, Self-Talk

Quick Summary: Cheryl talks with Cortnee White, a sports therapist, mental performance coach, and owner of The Athlete Mind, about the mindset side of starting a sport in midlife. You’ll learn why being a beginner feels so vulnerable, how to get better without making your hobby feel like work, and how to choose a “mind stance” that helps you enjoy the game whether you win or lose.

Intro:

Maybe it’s pickleball, golf, tennis, or a running club. Starting a sport as a hobby in midlife is good for us. But it can bring up a lot between our ears: comparing ourselves to other people, getting frustrated with ourselves, and feeling like a beginner when we’re good at so many other things.

In this episode, I welcome Cortnee White, a sports therapist, mental performance coach, and the owner of The Athlete Mind. Cortnee has been an athlete her whole life, from youth sports to NCAA to fitness competitions and even women’s arena tackle football. Today she helps athletes from kids to pros understand how their mind, body, and behavior work together under pressure. We talk about why competition feels so uncomfortable for some of us, her “no zero” approach to practice, a simple way to handle frustration, and the three mind stances she teaches her athletes.

What You’ll Learn:

✔ The Beginner Challenge: Why trying something new in midlife feels so vulnerable, and why you get to decide what this sport means to you
✔ The “No Zero” Approach: How small, focused practice (even five minutes) builds momentum without turning your hobby into a chore
✔ Catch It, Disrupt It, Redirect It: A simple method for handling frustration on the course or court, plus Cortnee’s three mind stances: the Challenger, the Anchor, and the Appreciator

Links & Resources:

• Cortnee’s website: theathletemind.com
• The Athlete Mind on Instagram: @theathlete_mind
• This episode’s sponsor, Barre3 Arlington. Your first class is free, and listeners get $10 off a class package with code ARLMINDYOURMIDLIFE. Located in Ballston, Arlington, Virginia.
• Connect with Cheryl: @cherylpfischer on Instagram, LinkedIn, and Facebook
• Enjoying the show? Leave a five-star rating and review on Apple Podcasts

Frequently Asked Questions:

Why is it so hard to be a beginner at a sport in midlife?
Cortnee says that by midlife we’ve become competent in many areas, like work and raising children. Starting something new asks us to not be good at something, which feels vulnerable and leads to comparison.

What if I don’t like competition?
Cortnee says competition asks you to take risks and step into uncertainty, so it can feel uncomfortable. Sometimes there’s a story behind that feeling. Other times competition is just unfamiliar, and anything unfamiliar feels uncomfortable.

How can I get better at golf or pickleball without practicing all the time?
Cortnee says there’s plenty of room between practicing seriously and not improving at all. She uses a “no zero” approach. On a busy day, five focused minutes on one thing, like your putting setup, still counts and keeps your momentum going.

How do I handle frustration when I’m playing a sport?
Cortnee teaches “catch it, disrupt it, redirect it.” First, notice and name what’s happening (“I’m starting to rush”). Next, do something physical to release the energy, like gripping and releasing your hands. Then ask yourself what one thing you can control next.

What is a mind stance in sports?
A mind stance is a mental stance you choose before you play and come back to, the same way you return to your physical stance. Cortnee teaches three: the Challenger takes on the challenge, the Anchor stays steady through the storm, and the Appreciator focuses on joy and meaning.

Do I have to be good at a sport for it to be worth doing?
No. Cortnee’s main takeaway is that you don’t have to be good at something for it to be good for you. Trying, being courageous, and tolerating the vulnerability of being a beginner are what’s worth focusing on.

Episode Chapters:

00:00:00 - Midlife Sports And Mindset Setup
00:04:19 - Why Starting Feels Hard
00:08:31 - Competition And Identity Stories
00:15:20 - Practice Without All Or Nothing
00:21:12 - Frustration Reset Toolkit
00:26:42 - Three Mind Stances For Athletes
00:35:54 - Key Takeaway And Listener Actions

Music: Cartwheels by Good News Tunes, licensed by Premium Beats. YouTube ID: NOYTHM5TOK62B7JY

Why This Episode Matters:

When you let go of having to be good at something, you free yourself to enjoy the game, move your body, and grow in confidence. In Cheryl’s words: do the thing to enjoy the thing.

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: In this episode, Cheryl explores what happens when a midlife marriage quietly drifts into a “roommate” relationship, and why gray divorce is rising. With archival clips from couples expert Dr. Jackie Black, you’ll learn the early signs of disconnection and simple daily habits that help you reconnect, even if you feel like the only one trying.

Intro:

You’re not fighting. You’re not unhappy, exactly. But somewhere between the busy kid years, work, and aging parents, your marriage started to feel more like a well-run household than a relationship. Then the kids leave, and the house gets very quiet.

In this episode, I pick up where last week’s conversation with James Davis left off and look at what’s happening to our relationships in midlife. I bring back clips from my conversation with Dr. Jackie Black, relationship expert, marriage educator, and certified coach, from my earlier podcast. We talk about the “transactional years,” why so many couples drift into being best friends or roommates, what’s behind gray divorce, and the small, intentional habits that can bring you back toward each other.

What You’ll Learn:

✔ The Roommate Drift: Why couples who aren’t fighting can still slowly disconnect, and how the empty nest can bring that drift to the surface

✔ Small Daily Connections: Dr. Jackie’s practical ideas for reconnecting, including daily non-sexual touch, saying appreciation out loud, and turning things you already do into shared rituals

✔ When You’re the Only One Trying: Why “he’s still showing up” matters, and how working with a couples counselor or coach can help, even if you go alone

Links & Resources:

• Episode 105 with James Davis (Midlife Mentors)
• Dr. Jackie Black
• This episode’s sponsor: Barre3 Arlington, in Ballston, Arlington, VA. Your first class is free, and listeners get $10 off a class package with code ARLMindYourMidlife
• Episode 103 on drifting through life
• Connect with Cheryl on social media: @cherylpfischer

Frequently Asked Questions:

Why do couples start feeling like roommates in midlife?
Dr. Jackie explains that during the years with young kids and teens, relationships often become transactional and focus on who’s doing what and when. That’s where a subtle disconnection begins. Many couples aren’t fighting, but a hollowness or boredom sets in.

What’s the difference between being “best friends” and being connected as a couple?
Dr. Jackie describes “best friend” couples as companionate. They enjoy each other, travel together, and support each other, but the romance, intimacy, and emotional vulnerability have “gone to sleep.”

How can I reconnect with my husband after the kids leave home?
Dr. Jackie recommends daily non-sexual touch, like a squeeze of the shoulder or hand, telling your partner they matter, and creating rituals around things you already do, like coffee in the morning or a walk together. Cheryl adds that she and her husband deliberately looked for hobbies to share, including biking.

How do I know if we’re drifting apart?
Cheryl suggests asking yourself when you last had a real conversation, laughed together, or touched on purpose. Not arguing doesn’t mean everything is great, and catching the drift early is key.

What is gray divorce, and why is it happening?
Cheryl explains that gray divorce refers to couples divorcing later in life. She points to longer lifespans, women’s greater financial independence, re-evaluating life at transitions like the empty nest, and not feeling seen or communicating well.

What if I’m the only one trying to fix the relationship?
Dr. Jackie says that as long as you’re both still there, there’s still hope, and that “he’s showing up” is enough to start with. Cheryl adds that a couples counselor or coach can still help even if only one of you goes.

Episode Chapters:

00:00:00 - Midlife Reality Check And Welcome
00:01:58 - Why The Focus Shifts To Marriage
00:02:53 - How Couples Turn Into Roommates
00:05:26 - Transactional Parenting Years Create Distance
00:07:46 - Empty Nest Boredom And New Hobbies
00:11:51 - Gray Divorce Trends And What Drives It
00:15:36 - Daily Joy Touch Words And Rituals
00:21:20 - When You Feel Like The Only One
00:24:34 - Catch The Drift Before It Grows
00:26:39 - Closing Thoughts And How To Connect

Why This Episode Matters

Drifting apart rarely happens all at once. Noticing it early and adding small daily moments of connection can change how you see each other and help you choose this next chapter together.

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: In part one of a two-part mini-series on the men in our lives, Cheryl talks with James Davis, a coaching psychologist, men's health advocate, and author of The Midlife Male Handbook, about what men go through in midlife. You'll learn what andropause is, why many men withdraw instead of talking, and how to gently start a conversation that brings you closer.

Intro:

We talk a lot on this show about what we're going through in midlife: hormones, adult kids, aging parents, career changes. But what about the men in our lives? Beyond the red-sports-car "midlife crisis" stereotype, there are real changes happening for our husbands, partners, brothers, and friends, and many of them don't have the words to explain it.

In this episode, I welcome James Davis, an award-winning coach, coaching psychologist, and men's health advocate with over a decade of experience. James and his wife, Claire, are the Midlife Mentors, hosts of a popular UK podcast focused on midlife health and well-being. James is also the author of The Midlife Male Handbook: A Man's Guide to Thriving Through Andropause. We talk about testosterone decline, why men pull back when they're struggling, and simple ways to reconnect, and maybe even have more fun together.

What You'll Learn:

✔ What Andropause Really Is: Why it's not "male menopause," and how a gradual drop in testosterone can affect energy, confidence, motivation, and mood

✔ Why Men Withdraw: How career identity, breadwinner pressure, and a lack of emotional vocabulary can lead men to go quiet instead of opening up

✔ How to Start the Conversation: A gentle, low-pressure way to check in with your partner, plus one simple repair sentence for heated moments

Links & Resources:

• James and Claire's podcast and website, Midlife Mentors: themidlifementors.com
• James's website: jamespdavis.com
• James's book: The Midlife Male Handbook: A Man's Guide to Thriving Through Andropause 
• This episode's sponsor, Barre3 Arlington: first class free, plus $10 off a class package with code ARLMindYourMidlife
• Sponsor Mind Your Midlife: cherylpfischer.com/mymsponsorinfo

Frequently Asked Questions:

Do men go through menopause?
James says no, and calls it a myth worth dispelling. Men experience andropause, an age-related decline in testosterone that happens gradually, so it's often written off as stress, tiredness, or just getting older.

Why does my husband seem withdrawn or less confident in midlife?
James explains that hormone changes, questions like "Have I achieved what I wanted?", and a lack of emotional vocabulary often hit at the same time. Many men pull back and go quiet until they can figure it out themselves, which can create distance in a relationship.

How do I talk to my partner about this without making it a big deal?
James suggests picking a calm moment and mentioning what you've noticed, like seeing friends less, without making it about the relationship. Let him know you'd like to work on it together, even if he can't put it into words yet.

Should men in midlife get their testosterone tested?
James recommends a simple blood test through your doctor, ideally two or three tests since levels fluctuate. If levels are low, he says to start with lifestyle changes: exercise (especially strength training), less sugar and processed food, enough protein, and good sleep.

What should men know before starting testosterone replacement therapy (TRT)?
James notes that TRT isn't right for some health conditions and can affect fertility. Over time it can shut down the body's own testosterone production, so he says to think of it as a lifelong commitment.

How can couples handle perimenopause and andropause at the same time?
James says it comes down to compassion: breathe, pause, and don't take things personally. He suggests asking, "What do you need from me right now?" as a simple way to repair a tense moment.

Episode Chapters:

00:00:00 - Midlife, Now Including The Men
00:03:59 - What Andropause Looks Like
00:09:14 - Breadwinner Pressure And Fewer Friends
00:16:24 - Starting The Talk Without Pressure
00:18:27 - When Both Partners Are Shifting
00:20:55 - Retirement, Loneliness, And Purpose
00:24:19 - Testosterone Tests And TRT Tradeoffs
00:29:11 - Shared Goals, More Fun, Key Takeaway

Why This Episode Matters:

When we understand that the men in our lives are going through something real, and may not have the words for it, we can respond with curiosity instead of blame, and build stronger, more connected relationships in this chapter.

This episode is for educational purposes only and is not medical advice. 

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: In this episode, Cheryl talks with Helen Rayner, a camera confidence expert and professional photographer, about why so many women in midlife dread being photographed and what to do about it. You'll learn why phone cameras distort your face, simple posing tricks that flatter, and why the most important thing is simply to be in the picture.

Intro:

We've all been there. The group photo gets taken, everyone huddles around the phone, and suddenly it's "Oh, not that one!" Most of us are far harder on ourselves in pictures than we would ever be on anyone else, and it's costing us memories.

In this episode, I welcome camera confidence expert and professional photographer Helen Rayner. Helen has spent 15 years helping women feel more confident in front of the camera, and her Instagram tips stopped me in my tracks. We talk about why the camera really does lie, how your phone distorts your face, and the simple posing tricks that help you feel great in photos. We also cover why the most important thing you can do is just get in the picture.

What You'll Learn:

✔ Why the Camera Lies: How phone lenses warp your face, and the simple trick of holding the camera farther away and zooming in

✔ Posing Tricks That Work: Stand at a 45-degree angle, put your weight on your back foot, leave a little space between your arms and body, and what to do with your hands

✔ Why You Belong in the Photo: How your family and friends see the person they love, not the wrinkles, the arms, or the bad hair day you're fixated on

Links & Resources:

• Helen's Camera Confidence Masterclass (with 20% off for Mind Your Midlife listeners)
•  Helen's Instagram: Helen Rayner Photography
•  Cheryl's Midlife Recharge: cherylpfischer.com/recharge
•  Sponsor: Barre3 Arlington (first class free, plus $10 off a class package with the code ARLMINDYOURMIDLIFE)
•  Interested in sponsoring Mind Your Midlife? cherylpfischer.com/mymsponsorinfo
•  You might also enjoy episode 87 about the mindset of style and episode 82 about how to love your menopause body

Frequently Asked Questions:

Why do I hate photos of myself?
Helen says one reason is that we believe "the camera never lies," so a bad photo becomes our reference point for how we look. In midlife, that lands on top of other insecurities, so we pick out the flaws and avoid being photographed.

Why do I look different in photos than in the mirror?
The camera turns a 3D image into a flat one, and phone cameras use a wide-angle lens that distorts your face, especially when held close for a selfie.

How can I take a more flattering photo with my phone?
Have the phone farther from your face and zoom in, which distorts less. Portrait mode gives a blurry background that makes you stand out, but as far as Helen knows, it doesn't fix the distortion.

How should I stand to look better in photos?
Turn to about a 45-degree angle, put your weight on your back foot, and leave a small gap between your arms and body. Standing straight-on makes you look wider.

What do I do with my hands?
Hold your fingers lightly in front of your midsection with your arms relaxed. Helen says broadcasters do it, and it looks classy and confident.

How do I look good in a group photo?
Skip the end of the line, where you'll be closest to the camera. Stand in the middle, angle toward the person next to you, and keep your weight on your back foot.

Episode Chapters:

00:00:00 - Why Group Photos Feel So Hard
00:02:12 - Your Brain’s Bias Toward Criticism
00:05:40 - Why Midlife Photos Hit Different
00:18:30 - How Phone Lenses Distort Faces
00:24:45 - Easy Posing Fixes That Work
00:33:27 - Headshots Jawlines And Video Angles
00:37:35 - Be In The Photo For Them
00:43:09 - Masterclass Link Sponsorship And Closing

Why This Episode Matters

Pictures are memories. When you stop tearing yourself apart in photos and start seeing yourself the way the people who love you do, you stop hiding from the moments that matter most. Be in the picture.

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick summary: In this solo episode, Cheryl explains why so many women drift through midlife on autopilot, and why it's your brain conserving energy and seeking safety, not laziness. You'll learn how tiny compromises and blame keep you stuck, what "taking 100% responsibility" really means, and simple changes, like brushing your teeth with your other hand, that wake your brain up. 

Intro

Have you ever driven to work or the store, pulled into your parking spot, and suddenly realized you don't remember the drive at all? That is autopilot—and it doesn’t just happen on the road. It happens in our careers, our relationships, and our daily routines. 

In this episode, Cheryl breaks down what it actually means to "drift" or coast through life. If you find yourself wondering "How the heck did I get here?," you aren't lazy, procrastinating, or flawed; your brain is simply operating on autopilot to conserve energy and keep you safe. We dive into the neuroscience behind midlife coasting, why your brain naturally favors the status quo, and the actionable steps you can take to wake your brain up and take 100% responsibility for your life starting today. 

What You’ll Learn:

• What "Drifting" Really Means: How we fall into deep life ruts without even realizing it—and why midlife is the prime time to wake up. 
• The Trap of Micro-Procrastination: How tiny daily compromises like "I'll do it next month" or "I'll wait until summer" keep you stuck. 
• Taking 100% Responsibility: The distinction between accepting fault vs. taking radical agency over your current and future choices. 
• Disrupting the Pattern: Simple, everyday brain exercises (like brushing your teeth with your non-dominant hand) to force your brain off autopilot. 

Links & Resources:

• Free Midlife Recharge Strategy Call: cherylpfischer.com/recharge
• Podcast Sponsorship Information: cherylpfischer.com/mymsponsorinfo

Mentioned:

• Napoleon Hill (Think and Grow Rich), and Bob Proctor.
• Hypnosis episodes of Mind Your Midlife: episode 69 and episode 89
• Mind Your Midlife Episodes 96 and 97 on people pleasing
• Next Mind Your Midlife episode: Helen Rayner on loving your photos

Q&A:

What does it mean to drift through midlife?
Cheryl describes drifting as living on autopilot: the same routine every day, reacting to what's around you and meeting other people's expectations without asking what you want, until you wonder, "How the heck did I get here?"

Is coasting a sign that I'm lazy or flawed?
No. Cheryl says your brain favors the familiar because it's trying to keep you safe and save energy. In her words, your brain uses about 20% of your energy while making up about 2% of your body weight.

Why do I keep putting off big decisions?
Small delays like "next month," "when the kids are older," or "this summer" feel safe. Cheryl says drifting builds from many tiny compromises, not one decision, and that summer rarely brings the free time we expect.

What does taking 100% responsibility mean?
It isn't blame. You can't control what others do or what happens to you, but you can control your actions, how you view the situation, and your next decisions. Asking for help counts as taking responsibility.

How do I get off autopilot?
Change small routines: take a different route, reverse your morning order, or brush your teeth with your non-dominant hand. Notice where you're drifting, reset kindly, and make affirmations emotional. Cheryl says to see it and feel it.

Episode Chapters:

00:00:00 - Autopilot In Driving And Life
00:01:12 - Listener Reviews And Quick Thanks
00:02:44 - What Drifting Really Means
00:07:09 - Why Midlife Triggers The Wake Up
00:09:29 - The Brain Prefers Safety And Saves Energy
00:12:15 - Fear And Known Patterns Keep You Stuck
00:13:55 - Tiny Compromises And Procrastination Traps
00:16:39 - Letting Others Choose Your Path
00:18:31 - Blame Versus Ownership
00:20:02 - Take 100 Percent Responsibility
00:21:54 - Disrupt Autopilot With Small Changes
00:22:52 - Emotion Makes New Thoughts Stick
00:24:04 - Notice Your Drift And Reset
00:24:52 - Follow Next Week Plus Sponsor Notes
00:25:30 - Closing Reminder For Midlife Care

Why This Episode Matters Drifting isn't a character flaw; it's just your brain trying to save energy and keep you safe in the familiar. By taking radical responsibility for where you go next and making small daily tweaks to disrupt your autopilot, you can fully reclaim your energy and focus in midlife. 

Take a little bit better care of yourself in midlife. 

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: In this Changemakers episode, Cheryl talks with Dr. Ann Marie Peters, an executive coach, organizational psychologist, and author of We'll Be Right Back, about returning to work after a career pause. You'll learn why the "part-time myth" catches so many women, how to recognize the skills you built while you were away, and why many women in midlife choose authenticity and balance over climbing the ladder.

Intro:

Returning to the workforce after a career pause is somewhat common in midlife but we tend to doubt ourselves. We often carry insecurities around our employment gaps and falsely believe our past experiences and accomplishments no longer matter. We don’t even remember some of those achievements!

In this episode, I welcome Dr. Ann Marie Peters, an executive coach, leadership strategist, and organizational psychologist. Ann Marie is the author of the brand new book We'll Be Right Back, which focuses on helping women re-enter the workforce after taking a pause. We dive deep into why smart, capable midlife women discount their abilities, the realities of the "part-time myth," and how to translate the hidden skill sets of motherhood and volunteering into a powerful career comeback. 

What You’ll Learn: 

• The Part-Time Myth: Why squeezing a full-time workload into part-time hours often leads to burnout and how it impacts your career advancement
• The Hidden Skill Sets of a Pause: How managing households, resolving conflict, and leading community events translate into highly valuable skills for employers
• The Kaleidoscope Career Model: Why women in midlife naturally shift their professional focus away from just "challenge" and prioritize authenticity and balance

Links & Resources:

• Ann Marie's Book: We'll Be Right Back
• Ann Marie's Website: annmariepeters.com and the FREE Reflections Workbook: annmariepeters.com/reflection-workbook
• Ann Marie's Instagram @backwithAMP and LinkedIn annmariepeters 
• Cheryl's Midlife Recharge: cherylpfischer.com/recharge 

Frequently Asked Questions:

How do I return to work after a career break in midlife?
Ann Marie recommends starting with reflection: remember and write down your past accomplishments and skills, and what you gained during your pause. Then build the language to describe them on a resume or in a business pitch. She also says to brush up on basics like PowerPoint, Excel, and professional email, as she did when she returned.

What is the "part-time myth"?
Ann Marie says part-time work often ends up being full-time work squeezed into fewer hours, since a quick email can cascade and your brain keeps working. Based on her research, she adds that some part-time women also lose benefits, bonuses, and promotion opportunities.

Why do women leave the workforce, and why is coming back hard?
Ann Marie's research found it's rarely just one reason, and not always a first baby. Women cite glass ceilings, pay, lack of challenge, and harassment. Returning can involve resume gaps, the "motherhood penalty," and ageism.

Do skills from raising kids or volunteering count with employers?
Yes. Ann Marie calls these the "hidden skill sets of motherhood," including managing conflict, people, time, and schedules, and organizing volunteers and events. She and Cheryl also encourage dropping the word "just," as in "just a stay-at-home mom."

Is starting a business an easier way back into work?
Ann Marie says it isn't easy, since you don't earn income until you have clients. She still found it rewarding, building the marketing, website, and client base from zero with friends. She says many returning women become entrepreneurs, sometimes out of passion and sometimes because they hit roadblocks in their former field.

What do women want from work in midlife?
Ann Marie describes the kaleidoscope career model, which suggests midlife women care more about authenticity and balance than challenge. In her research, many women who returned to nonprofit work chose it over long hours, wanting work that aligned with their values.

Episode Chapters:

00:00:00 - Midlife As A Change Window
00:01:06 - Thriving Mindset And Coaching Offer
00:01:53 - Why Returning Feels So Hard
00:03:15 - Anne Marie’s Career Pause Story
00:11:05 - The Part-Time Myth At Work
00:14:48 - Re-Entry Through Entrepreneurship
00:18:18 - Gaps, Penalties, And Ageism
00:21:10 - Reclaiming Experience And Hidden Skills
00:26:35 - Midlife Priorities Shift To Meaning
00:31:45 - Where To Find The Book
00:32:55 - The One Takeaway To Remember
00:36:00 - Host Wrap And Listener Requests

Why This Episode Matters 

By acknowledging the incredible skills you've built during your career pause and embracing your desire for balance, you can reclaim your professional identity and step confidently into your next chapter. 

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: In this episode, Cheryl talks with Laura Lambe, a menopause practitioner and founder of the free Menopause Lab, about why menopause advice feels so overwhelming and how to cut through it. You'll learn why Laura says most women need to do less, not more, how to audit the supplements and routines you're using, and why eating enough and lifting weights come before trendy fixes. 

Intro:

It is overwhelming to navigate midlife when your body is changing and everyone is giving conflicting advice about perimenopause. We are constantly bombarded with trendy products and supplements, creating an exhausting cycle of confusion. 

In this episode, I welcome menopause practitioner and women's health advocate Laura Lambe. Laura is the founder and CEO of Laura Lamb Fitness, Menopause Mastery, and the free worldwide organization, the Menopause Lab. We discuss why women are falling victim to the "pink tax" on menopause products, why chronic under-eating is causing so many symptoms, and how to finally stop collecting information and start implementing simple habits. 

What You’ll Learn: 

• The Menopause Information Purge: Holding onto too much conflicting advice causes paralysis, and doing less is often the solution. 
• The Truth About Supplements and Nutrition: The supplement industry profits heavily off menopause; Vitamin D is the only universally recommended supplement by the menopause society; and you most likely need to eat more food.
• Lifting Weights and HRT: Resistance training is non-negotiable for rapidly declining bone density. Hormone therapy is one tool in your toolbox and treats a specific subset of symptoms. 

Links & Resources: 

• Laura's Menopause Mastery website
• The [free] Menopause Lab 
• Cheryl's Self-Care Menu: Cherylpfischer.com/selfcaremenu 
• Sponsor the Podcast: CherylPFischer.com/mymsponsorinfo 
• Episode 97: People Pleasing with Lori Montry

Frequently Asked Questions:

Why is there so much confusing information about menopause?
Laura says the push to raise awareness of menopause also drew in people who want to sell products, so "menopause" now gets attached to supplements, skincare, and more. Social media algorithms keep feeding you more of whatever you click. Her tip is to check the source, including whether the person recommending something is also selling it.

Do I need supplements for menopause?
Laura says to be skeptical. She points to the Menopause Society's position that vitamin D is the one supplement most women need, and treats everything else as an individual decision. She adds that many nutrients, such as calcium, magnesium, fiber, and B12, can come from food. Talk with your own healthcare provider about what fits you.

How do I stop feeling overwhelmed by menopause advice?
Laura calls it an "information purge." Write down everything you're doing, where each idea came from, what it's meant to treat, and whether it's helped. Then keep only what targets your actual problem. Her example: magnesium may help you fall asleep, but it won't fix 2 a.m. wake-ups or night sweats.

What exercise does Laura recommend during menopause?
Lifting weights every week, which she says is non-negotiable. She notes that bone density drops sharply during the menopausal transition, and that a weighted vest is far less effective than actual weight training. You don't need a perfect routine. Classes, a session with a trainer to check your form, or free online videos all work.

Could I be undereating in midlife?
Laura says many women who've dieted for years are eating too little. She says a simple baseline is three balanced meals a day plus at least two snacks, with carbohydrates, protein, fats, and vegetables or fruit. She links underfueling to fatigue and brain fog.

Is hormone therapy (HRT) right for everyone?
Laura says she's pro-options, not pro-HRT-for-every-woman. She explains that HRT treats only some menopause symptoms and works best alongside good nutrition and strength training. She stresses that women who can't take it, don't tolerate it, or don't want it still deserve answers and other tools.

Disclaimer: This episode is for education only and isn't medical advice. Talk with your healthcare provider about your own situation.

Episode Chapters: 

00:00:00 - Midlife Changes And Overwhelm
00:03:06 - The Menopause Marketing Noise
00:10:25 - Exercise Trends Versus Real Strength
00:13:07 - Escaping The Information Collection Cycle
00:18:37 - Self Advocacy With Doctors
00:22:36 - Hormone Therapy Without The Hype
00:25:09 - Eating Enough To Support Menopause
00:30:44 - The Menopause Lab Free Community
00:32:33 - The Takeaway: Audit And Do Less
00:36:41 - Closing Thoughts And Self Care Menu

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

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💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Quick Summary: Episode 100 of Mind Your Midlife is a solo celebration. Cheryl Fischer shares behind-the-scenes bloopers, revisits the listener-favorite episodes on memory, movement, hydration, complaining, decluttering, body image, community, people-pleasing, and getting clear on what you want, and previews what's coming this fall. The message running through all of it: it's not just you, and you can roll with the messy parts of midlife. 

Intro: Reaching episode 100 of Mind Your Midlife is a massive milestone! In this episode, I am celebrating by sharing some behind-the-scenes bloopers, revisiting some of the most popular tips from past guests, and looking ahead to what is coming next. From navigating brain fog and hot flashes to the life-changing power of hydration and finding community, we are covering the best of what makes midlife manageable and fun. 

What You’ll Learn: 

• Embracing the Messy Middle: Why rolling with brain fog, tech glitches, and hot flashes with a sense of humor is the ultimate midlife survival tool. 
• The Power of "It's Not Just You": How overcoming the isolation of midlife struggles—like memory lapses and shifting body image—builds confidence and connection. 
• Game-Changing Habits: The critical importance of movement for preserving bone density and strength, why proper hydration and electrolytes directly impact your sleep, and how dropping the complaining habit protects your energy. 
• Finding Your Destination: Why you must stop letting your wagon wheels stay in the rut and give yourself permission to figure out what you actually want next. 
• The People-Pleasing Check: How to evaluate if you are actually on the list of the people you are trying so hard to please. 

Links & Resources:

• Vitamin G Sponsor: cherylpfischer.com/vitaming (Use code MINDYOURMIDLIFE for 10% off) 
• The Free Self-Care Menu: cherylpfischer.com/selfcaremenu 
• Podcast Sponsorship Info: cherylpfischer.com/mymsponsorinfo 
• Cheryl's Instagram: @CherylPFischer 

FAQ

Is forgetfulness in midlife a sign of dementia?
Cheryl explains that in the vast majority of cases it isn't. Brain fog and forgetfulness are often tied to hormone changes plus a lot going on and plenty of distractions. Episode 31 covers this in depth.

Why is movement more important in midlife?
It supports bone density, strength, muscle tone, and flexibility, and it prepares you to get out of your chair at 80. The key is finding something fun you don't hate (episodes 22, 52, and 54).

What should I do if I wake up at 2 a.m. feeling hungry?
Keep water next to your bed and drink it first. As Kristen Coffield shared in episode 20, you may be thirsty rather than hungry, and some listeners report going back to sleep and skipping the midnight snack.

How do I stop complaining as a habit?
Vent when you need to, then catch yourself and switch to a positive topic, such as weekend plans or your next vacation (episode 80).

What's coming next on the show?
Episodes on starting or returning to a sport in midlife, feeling good in photos, the men in our lives, financial planning, pelvic health, and more.

Episode Chapters:

00:00:00 - Episode 100 Kickoff
00:01:03 - Sponsor Spotlight Vitamin G
00:01:39 - Bloopers And Losing The Thread
00:05:12 - Rolling With Midlife Messiness
00:06:31 - Brain Fog Reassurance That Helps
00:07:36 - Nostalgia Gratitude And Cringe Memories
00:09:40 - Movement Habits That Actually Stick
00:12:48 - Hydration Electrolytes And Better Sleep
00:14:13 - Stop Complaining And Clear The Clutter
00:17:10 - Body Image Community And People Pleasing
00:21:15 - Get Clear On What You Want
00:23:34 - What Is Coming Next And Resources

Why This Episode Matters 

You are never alone in the challenges of midlife. Whether you need to hydrate better, find a new hobby, or simply laugh at your own bloopers, you have the power to take a little bit better care of yourself. 

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

There is a middle ground with alcohol that affects so many of us in midlife: we're not dealing with addiction, but we often wake up feeling guilty, tired, and stuck in a cycle of habitual drinking. We tell ourselves we’ll stop, only to pour another glass to take the edge off a stressful day. 

In this episode, I welcome Colleen Freeland, founder of Emotional Sobriety Coaching and host of the It's Not About the Alcohol podcast. We discuss why high-functioning women use alcohol to cope, the difference between positive and negative reinforcement, and how to retrain your brain using mindfulness rather than willpower. 

What You’ll Learn: 

• The Root of the Habit: Drinking too much is not self-indulgent. It is actually a symptom of self-neglect and a way to cope with running on a deficit.
• The Restriction Trap: Using willpower to avoid alcohol can feel like a Chinese finger cuff, where the harder you pull away, the tighter it gets. If you do not solve the underlying pattern, you will simply switch to another coping mechanism. 
• The "Delay, Don't Deny" Strategy: You can learn to delay pouring a drink by taking five to fifteen minutes to do something else that invites pleasure. This practice helps retrain your brain and rebuilds neural pathways without requiring strict, all-or-nothing abstinence.   

Links & Resources:

• Episode Sponsor Vitamin G (Use code MINDYOURMIDLIFE for 10% off at Cherylpfischer.com/vitaminG) 
• Colleen's Quiz and Website: emotionalsobrietycoaching.com 
• Colleen's Podcast: It's Not About the Alcohol 
• Colleen's Instagram: @thehangoverwhisperer 
• Take Colleen's quiz: What type of drinker are you?
• Episode 83: Tricia Nelson on Emotional Eating 

Episode Chapters: 

00:00:00 - The Wine Guilt Cycle
00:01:33 - Sponsor Break Vitamin G
00:02:07 - Midlife Sleep And The Tipping Point
00:04:40 - Meet Colleen And Emotional Sobriety
00:06:53 - Too Much Drinking As Self Neglect
00:10:06 - Positive Vs Negative Reinforcement
00:14:17 - Why Cold Turkey Can Backfire
00:18:10 - Delay Don’t Deny And New Pleasures
00:22:21 - Nervous System Tools Over Willpower
00:25:21 - Mindfulness And Reconnecting To Your Body
00:29:55 - Where To Find Colleen And The Quiz
00:34:27 - Key Takeaways And Closing Reflection

Why This Episode Matters By recognizing that your drinking habits might just be a coping mechanism for a busy, stressful life, you can strip away the guilt and start giving yourself the grace you deserve. 

Take a little bit better care of yourself in midlife.

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.

Friendship change or loss is something that we rarely talk about enough during our 40s and 50s. We often feel guilty when we realize we are outgrowing the people we used to spend our time with, or we wonder why we simply don't have the same energy to maintain our social circles. 

In this episode, let's talk about the complicated evolution of midlife friendships. Shifts are happening as our kids grow up, after the pandemic, and even as hormone changes happen. I finally learned to evaluate which relationships were uplifting and which were actually draining my energy. If you've been wondering why you just don't have the bandwidth for certain friends anymore, this episode will give you the permission you need to let go gracefully and without guilt. 

What You’ll Learn:

• The Midlife Friendship Shift: How kids getting older, moving out, and changes in post-COVID life naturally alter the people we spend time with 
• The Hormone Factor: Why dropping levels of estrogen and oxytocin can make you biologically less inclined to nurture as many relationships 
• The Zero Tolerance Milestone: How recognizing your time and energy as limited resources empowers you to stop shrinking yourself in imbalanced friendships 
• Evaluating Your Inner Circle: A simple, judgment-free method to check how you truly feel—before, during, and after—spending time with a friend 
• Gracefully Letting Go: The difference between taking a friendship "breather" due to circumstances versus moving on using "warm detachment" 

Links & Resources:

• Vitamin G Sponsor: Use code MINDYOURMIDLIFE for 10% off at CherylPFischer.com/vitaminG
• Coaching: Midlife Recharge: CherylPFischer.com/recharge
•  Episode 61: Mahjong in Midlife
• Podcast Sponsorship Info: CherylPFischer.com/mymsponsorinfo

Why This Episode Matters

By dropping the guilt and honestly evaluating how your friendships make you feel, you can completely change your social circle to one that truly supports you. 

Take a little bit better care of yourself in midlife.

Episode Chapters:

00:00:00 - The Friendship Question In Midlife
00:00:57 - Sponsor Break Vitamin G
00:01:33 - Why Friendships Change With Kids
00:03:59 - COVID And Moving Disrupt Connections
00:07:12 - Hormones And The Zero Tolerance Shift
00:11:55 - Trying To Fit In As A Mom
00:14:03 - The Before During After Feelings Test
00:18:22 - Space Or Over Signs Of Imbalance
00:22:12 - Fade Out Or Have The Talk
00:26:31 - Guilt And Disenfranchised Grief
00:28:11 - Group Friends And Warm Detachment
00:31:18 - Making Room For Better Community
00:32:20 - Coaching Invite And Closing Notes

Support the show

🌸 Liked this episode? Share it with fellow Gen X women navigating hormone balance, an empty nest, and/or self-confidence!

🫶 Love this show? Leave a review to help more women over 50 find us.

💡Want menopause advice, mindset shifts, or support with midlife transformation?

• Find out more about the Midlife Recharge at cherylpfischer.com/recharge

Let’s talk health after 50, self-talk, and redefining aging for women — without the “midlife crisis” narrative. Every week I'm adding new success strategies for midlife women.

Connect with Cheryl: Instagram | LinkedIn | Website

---------------

💡If you are a brand, author, or business wanting to reach an audience of women in their 40s and 50s who are focused on health, success, and taking care of themselves and others well in this stage of life, consider sponsoring Mind Your Midlife podcast.  More information here.